Monday, May 20, 2013

You
may be able to get away with procrastinating for high school exams, college
finals or that big project you have to present to the company. But when it comes to training for a mud run or obstacle course, it’s important to
not put off your training! You simply
can’t wait until the week before the competition or race to kick your training
into high gear; in fact, you should be doing just the opposite.

What is taper?

Following
weeks of proper preparation, we suggest taking the seven days before your
Ruckus run to practice what is known as tapering. This means that instead of pushing your body
to the limit right before race day, you should reduce the distance and volume
you run to allow for optimum performance come race day.

What are the
benefits of tapering?

Tapering
has not only physical, but mental advantages as well. The final week spent tapering leads to
improved muscle glycogen stores, expanded blood plasma and repaired connective
tissue. All of these things need “taper
time” to build back up after intense training.
In addition, the week of relaxed training builds mental confidence for
the impending race.

Big,
fancy scientific terms aside, tapering is so effective because training usually
involves working your body and mind to exhaustion daily, and not allowing time
for full recovery. We want to make sure
that before taking on our challenging obstacles
(especially all you with eyes set on the competitive Champions Heat), you are
at the peak of your abilities. You’ll
need all the strength you can get!

How should I taper
for the Ruckus?

We
suggest the following tapering plan for all of our serious Ruckus runners out
there:

Six and five days before
competition, reduce your training distance and volume to 75%.

Four and three days prior, work
at 50% of your training level.

On your last day of training,
two days before Ruckus, take it easy at 25%.

You
will then want to completely take off the day prior to competition in order to
give your body ample recovery time.
Then, come the next morning, you will be ready to have all of that
training pay off.

For
our future Boston Ruckus runners,
your week of tapering will begin June 9, so make sure to continue your
training, and the results will speak for themselves!

Monday, May 13, 2013

Do you live in a fit city? In recent years, a lot of focus
has been placed on Americans’ waistlines. The main reason being that obesity
dramatically affects a person’s overall health while increasing their chances
of developing life threatening diseases like diabetes. Many attribute American’s
weight gain to a sedentary lifestyle and love of fast-food.

Men’s Fitness magazine recently compiled a list of 25 of the
fittest and fattest
cities in the nation. Each list was based on a multitude of factors. The research yielded some interesting factors into what makes
a “fat city”. Take, for example, #1 on the list—Houston. Thirty-four percent of
its residence is overweight. That number becomes less shocking when you see the
factors as to why:

The city lacks a comprehensive mass transit
system that inherently adds more movement to a person’s day. It should also be
noted that mass transit correlates to cleaner, more breathable air.

The city has over 1,034 fast-food restaurants
(the most in the country).

Lastly, Houston’s environment plays a big
role.On average, the city experiences
over 100 days of 90 degree plus temperatures along with relative humidity. That
makes a workout in outdoors feel like a workout in a sauna.Because of this, few make the effort to go
out and be active.

When you look at the rest of the city on the “fat list”,
it’s easy to see patterns like high number of fast-food restaurants, lack of
mass transit and high use of cigarettes and alcohol. When combined with
sedentary lifestyles, a recipe of self-destruction is born.

The obvious indicators are active citizens and an active
culture. Upcoming Ruckus city, Boston,
rounds out the top 5 fittest cities in America. Bostonians spend 92% less than
the national average on fast-food. Boston also has an engaged mass transit
system and active culture that keeps its residence on the move.

So does that mean that all of our Ruckus cities are “fit
cities”? Not necessarily.

We are looking to help change the way America works out—in
both the “fit” and “fat” cities. We made
sure to schedule Ruckus mud runs in a variety of cities—from the East to West
coasts and all areas in between no matter “fit” or “fat” they may be. As a matter of fact, three Ruckus cities are
on the “fat” list (#20 Atlanta, #22 Kansas City, #23 St. Louis). Our goal here
at Ruckus is to motivate communities by stimulating an active culture and showing
how fun exercise can be! Just because these cities are on the fat list now
doesn’t mean they’ll stay on the fat list forever! Bringing Ruckus to a city is the first
step in the right direction!

Wednesday, May 8, 2013

When it comes to our Ruckus obstacle course, don’t play
around about playing around! We take having fun while staying fit seriously,
which is why we’ve designed one of the most engaging, entertaining and
challenging mud run courses in
the nation.

One thing that makes our course so unique is our Gorilla
Bars, which are monkey bars all grown up! Although the Gorilla Bars are one of
the most popular features of our obstacle course, people often comment about
how it’s also one of the most difficult parts of Ruckus run.

Crossing the Gorilla Bars requires a lot of upper body and
abdominal strength, and it’s best to train for the day you encounter them. But
what’s the best way to train to tackle the Gorilla Bars? Just head to your local playground! Next time you’re near a playground, head for the monkey bars and go
bananas with these 5 monkey
bar workouts:

1. The Hold

Odds are that at some point in your life, you and some
friends have had a competition to see who can hold themselves up the longest on
the monkey bars. This is excellent training for Ruckus Gorilla Bars! All you
need to do is hold your head above the bars for as long as you can. Try making
a new record to brag about.

2. The Dip

Dips are a great, albeit challenging training exercise.
Cross your legs at the ankle, hoist yourself up until your arms are straight,
then slowly lower yourself down and repeat. You’ll find that the slower you go,
the more you feel the burn. If you do multiple reps, you’ll definitely be
preparing yourself for Ruckus domination.

3. Legs to Chest

Remember—monkey bar exercises aren’t just for your
arms! They’re for your core too. While holding onto the monkey bars in a
parallel position, slowly draw your knees toward your chest and back, repeating
as necessary. This is perhaps one of the most challenging monkey bar exercises
around, but with repeated reps, you’ll be ready for Gorilla Bars in no time!

4. The Spread Eagle

Starting with your legs dangling down toward the ground, slowly
raise them up into a spread eagle position, lifting them as high as you can go
or until parallel with the ground. A real leg and abdomen burner!

5. The Good Ol’ Pull-up

The pull-up is one of
the most tried-and-true, time-tested exercises for training for the Gorilla
Bars. See how many reps you can do, and within no time you will start to feel
your arms getting stronger. Don’t be
frustrated if you can do only 1 or 2 at first.
Pull-ups take time to master. Try
to increase by 1 pull-up every week or so.

With these awesome monkey bar exercises, you’ll have an edge
over the competition in no time! And with all this training under your belt,
odds are you have a higher chance of making it into the Champion’s Heat of Ruckus. We
can’t wait to see you there!

Thursday, April 25, 2013

Injuries. They happen.
But they come with the territory of exercising and maintaining a
physically fit lifestyle. Participating
in Ruckus could very cause a small injury
or two, but what happens if you get injured before
Ruckus...or any other running event for that matter?

An
injury can just be a setback and not a reason to give up on your training. Sure, Ruckus is a race, so you are running
(at your own pace!), but that doesn’t mean the only worthwhile training is
jogging. If you suffer an injury leading
up to your 2013 Ruckus event, here are some
ways you can continue preparation for your fun in the mud.

Trying Biking

Many
are convinced that biking is the best training option for injured runners. The best part about biking is that you have
the option of using a stationary bike or riding on a trail in the fresh air. Your legs are still the primary recipients of
the strength training, and like running workouts, you have the option of doing
intervals or a pedaling at long, steady pace.

Water Works

Constant
pounding from running on grass or concrete can take a toll on a runner’s calves
and shins. If you are sore from this,
try doing some pool exercises. Running
in the water offers resistance for strength building without the wear and tear
on your legs. Swimming laps is also a
great cardio work out and strengthens the upper- and lower-body. Plus, you might be swimming in some mud,
so you want to master that breaststroke!

Efficient
Elliptical

One
of the most common machines at your local gym, the elliptical is a great
alternative to running. The motion
closely mimics your running form, but does not require any impact. Another advantage of the elliptical is that
you can choose to work harder on your legs or arms, as both are used to power
the machine.

Pain, Pain Row Away

Few
people have access to an actual in-water rowing machine, but the machine at
your gym will do just fine. This is a
fantastic exercise for building muscle in the quadriceps and hips, which will
be very helpful when attacking Ruckus’ climbing walls, cargo nets and numerous
other obstacles. However, this machine is often used
incorrectly, so either study the proper form or ask a trainer for some pointers.

Stair Strength

Much
like Sisyphus having to roll a boulder up a never-ending hill, the Stairmaster can be
depressing. But if you can look past its
monotony and challenges, you’ll realize how good of a workout stair climbing
can be, especially when nursing an injury.
Runners tend to have strong hamstrings, but the muscles targeted on the
stairs are the quadriceps and hip flexor, which will lead to better muscle
balance.

So
if you think your injury is holding you back from being a RuckStar, think
again. Try these running substitutes and
find the one that works best for you, and you’ll be ready come race day!

Wednesday, April 24, 2013

We make no secret of the fact that Ruckus is the premier family-friendly
event for runners of all ages. We’re good, muddy fun for the whole family to
enjoy. Whether you’re 2 or 92 years old, we welcome all ages!

We get a lot of parents who participate in the mud run, and
we see a lot of children standing on the sidelines, cheering on parents, family
members and older siblings. While each family’s decision about what age is
appropriate to participate in is their own to make, there is an increasing
number of children participating in running activities and races.

According to Active.com, there are 364 running events
just for kids and 255 running events for families throughout the U.S. just this month! From Los Angeles to Boston
and all cities in between, there are so many opportunities for kids and families
to get active together.

The great thing about family friendly events is that
portions, if not its entirety, are tailored to kids. A 6 year-old in St. Louis
recently ran a marathon
over the course of 9 months in half-mile intervals. The marathon was tied to a
reading program in which the participants read 26 books and performed 26 good
deeds. Events like this encourage learning and responsibility while respecting
a child’s natural limitations.

Just as with adults, there is an abundance of children’s
running gear that has come to market in the past decade. It is important to provide any young runner
with the proper shoes and running gear as soon as they start their running
career. That’s right—no more light up
Elmo sneakers for these Mini RuckStars!

When we say Ruckus is for everyone, we really mean it! When
kids are given the chance to exceed expectations, they always surprise us. We
look forward to seeing you and the whole family (grandma too!) at the next
Ruckus event.

Many will enter, only 5 will win. So what are you waiting for? Swap out your cover photo and show your Ruckus pride! It may earn you a free ticket (or a reimbursement if you've already purchased your ticket) to Ruckus Boston on June 15 & 16. Good luck!

With the first of the 2013 Ruckus runs now in the books, we
look forward to the next location: Boston! Yes, we are headed eastward to bring the mud,
obstacles and fun to one of the busiest and coolest cities in the nation.

With just over two months before the big dates (yes, there
are heats on both June 15 and June 16), there is still time to get to training,
and more importantly, sign up. Spots are
filling up quickly, so get your team together (or sign up individually) and
select your heat time.

Ruckus Boston has a little bit of something for everyone –
Ruckus Mini for the kids, the 2-mile Heater race for competitors of all skill
levels, and the taxing 4-mile Challenge, in which the top 10% of finishes from
each division compete in a Champions heat.

We can’t wait to see you out at the Marshfielfd Fieldgrounds
in mid-June where you will officially become a RuckStar! Sign up today for Ruckus Boston.

Thursday, April 18, 2013

Our
Ruckus mud run includes just a little bit of everything, and you will use just
about every muscle in your body to finish the race. In order to properly prepare, we suggest your
training includes several activities that mimic the challenging obstacles throughout the course.Some of these activities may, in fact,
surprise you!

Rock
Climbing

When
taking on the course’s Barricade Boulevard and Gr8 Walls of Ruckus, you’ll want
to have that extra upper-body strength developed from one of our favorite
outdoor (or indoor!) activities—rock climbing!
Of course, you don’t have to go to the closest mountain or peak and free
climb like in the movies. Many
recreation centers and outdoor facilities offer climbing
walls that are great practice.

2.Rope courses

Both
high and low rope courses are often used for both personal development and team
building activities. We love to see the
same goals met on the Ruckus course (as some competitors choose to participate
alone and some as a team). Training at a
rope
course will come in handy for the Air Loops and Nose Bleed nets, which
require you to swing from rope to rope á la Tarzan and race to the top of a
daunting cargo net.

Hiking

This
kind of training is great because it doesn’t require any special equipment
(plus anyone can do it!). Just head off to your nearest trail or park and start
trekking. The constant uphill and
downhill terrain is a great calf workout, perfect for the ever-changing ground
on the Ruckus course. Hiking
is a fun, rewarding and cheap way to train, and you might even stumble upon
your new favorite place to go and have some alone time.

Military
Obstacle Course

For
the serious competitor with eyes on the most demanding 4-mile Challenge
division, a military obstacle course may be a great option for training. Designed to train some of the most physically
fit individuals, military obstacle courses offer many of the same obstacles as
Ruckus. You will be forced to climb,
crawl, swing and everything in between through barriers. The biggest difference is that at Ruckus,
there won’t be a drill sergeant screaming at you to go faster (although there
may be some cheering spectators!). At Ruckus,
you go at your own pace.

Local
Playground

Playgrounds
aren’t just for kids anymore. Although
sitting on a swing and pumping your legs won’t train you for a mud run, other
playground activities will. Swing across
monkey bars, walk across balance beams and climb up ladders to train for obstacles
like the Gorilla Bars and Normandy Spikes.
For more upper body strength, attempt some sets of dips on parallel bars
or pull ups on whatever you can find.

Instead
of just running at your local park everyday (although that’s still very
productive!), we suggest you consider training by doing some of these other
activities. Trust us when we say that
you will be ready to shine when your mud run day comes!

Wednesday, April 17, 2013

Let’s
be honest. Your Ruckus mud run isn’t going to go 100%
incident-free. You’ll go home with a
bruise or cut, need to take three showers to get fully clean, or still be sore
at work or school on Monday. But despite
the bruises, cuts and sore muscles you’ll get along the way, we both know that you’ll
have a blast competing in a mud run.

And
although we can’t help you avoid every
slip on the mud, we can warn you about some of the biggest mistakes a mud
runner can make when competing. We hope
that these 4 mistakes will help you prepare for your next mud run...and avoid any
additional cuts or bruises!

1.Wearing the wrong
shoes

Competitors
participating in a mud run are guaranteed to run on all sorts of terrain
ranging from grass to mud to wood. The
need for a decent pair of athletic shoes
cannot be overstated. Do not use the
same pair you wear to cut the lawn just because they will get dirty. We recommend a pair that has good traction
and durability. When shopping for your
pair of running shoes, know that price is not the determining factor – just because
they are expensive does not mean they’re the best for you!

2.Jumping too
aggressively

Every
once and awhile, it feels just plain awesome to jump into a pile of mud at full
force. But be careful because Ruckus
obstacles like the Mud Garden
and Down-n-Outs have extremely shallow depths. If you jump in forcibly
feet-first, your shoes may hit the bottom of the pit very quickly and you might
get stuck. From there, you will probably
pull your foot clear out of your shoe trying to move (good luck getting that
one back!). Be cautious when entering
the mud pits and then work up your momentum once you are established in the
muddy mess (another tip is to slide face first through the pits...sometimes
it’s the fastest and most effective way!).

3.Starting too fast

This
is especially important for those brave enough to test the Champions heat, our
4-mile course. This is the most
competitive division, but it is not won in the first quarter-mile. You will start in waves, and trust us when we
say there is no reason to have a collision with another RuckStar in the first
thirty seconds. If you are looking to
break records, do so after the first obstacle when runners are more spread
out. Pacing
yourself is crucial! We don’t want
to have to peel you off the ground 100 yards from the finish line!

4.Not planning ahead

Ruckus Boston may be two
months away, but spots are already filling quickly! We know that competitors like to sign up with
family, friends and co-workers to compete as a team, but that only works if you
all sign up in the same heat. In order
to do so, you need to get on the ball now!
Plus, it’s important to start training at least a month or two before
your big race day.

It
may be important to show up to your mud run with an open mind and maybe a Band
Aid or two, but we promise you won’t be disappointed!

Monday, April 15, 2013

There are many different fitness crazes and fads that are
constantly coming and going. Everybody has their own sort of routine whether it
be running, pumping iron in the gym, or even utilizing the newest infomercial
fitness gadget. But which fitness
routine will get you in the best possible shape for a mud run or obstacle
course? CrossFit!

What is CrossFit?

If you’re not familiar with CrossFit, it is most easily
described as the sport of fitness. The workouts are constantly changing and
challenging. CrossFit consists of many different pulling movements from a plethora
of different sports and exercises to test your strength, cardiovascular system
and flexibility (known as “mobility” in CrossFit lingo). Overall, CrossFit focuses on improving an
athlete’s overall level of fitness. A general CrossFit
WOD (Workout of the Day) is no longer than 20 minutes. Twenty minutes may seem
like a cakewalk, but the workouts are highly intense and physically exhausting.
Daily WODs are available on the CrossFit
website for free; all you need is the equipment.

Is CrossFit
Popular?

The intense and efficient workout program known as CrossFit
has been widely adopted by people from all walks of life who have the desire to
push themselves to the peak of their physical ability. In addition to over 5000
boxes (affiliate gyms), CrossFit WODs have been implemented by many fire
department and first responders, law enforcement agencies, military and
professional/university athletic programs.

How Serious Does
Crossfit Get?

For some CrossFitters, the WODs are just a way to stay in
shape and get healthy. Then there is another level of CrossFitters known as
elite level or “games” athletes. The
athletes train according to a rigorous schedule, often 2-3 times a day, in
preparation of the CrossFit Games. The CrossFit Games were created in 2007 to
find the “fittest athletes on earth”.
The games incorporate the mainstay movements of CrossFit along with
plenty of curveballs so the athletes must be prepared for anything.

How Will Crossfit
Help Me Train for a Mud Run?

Quite well, in fact.
Many of the movements in CrossFit are akin to obstacles in our course. With that
in mind, it only makes sense that CrossFit is the premier way to get in Ruckus
shape.

To help you prepare to dominate your next Ruckus race (or
any other mud run!), we’ve broken down our obstacles to find the CrossFit
movement that will be help you train:

Barricade
Boulevard:For this obstacle, your upper
body strength will be tested.Train by
using CrossFit movements like muscle ups to help get
you up and over the barricades.

Air Loops:
Swinging from rope to rope can take its toll on your forearms. Heavy
kettlebell swings will give you lumberjack forearms to get you through this
tough obstacle.

Gorilla
Bars: Another upper body gasser! As long as you train with a few kipping pull ups, you’ll
be eating bananas at the finish line in no time.

The Gr8
Walls of Ruckus: Yet again another obstacle to test your upper body. The
Gr8 Wall of Ruckus is even higher than any of our Barricade Boulevards, but you
have pegs and ropes to assist you. Train with weighted
pull ups and you won’t even need the extra assistance.

Mt. Hay:
By the time you hit this monstrous climb, your upper body might be tired.
Combat this by using your legs. Nothing strengthens your core and legs like
CrossFit’s front squats.

Awkward
A-Frame: We don’t call it awkward for nothing!The Awkward A-Frame will challenge your
dexterity and your body as a whole. Clean
and jerks will challenge you the same way while strengthening you in the
process.

Mud
Garden: If you don’t explode out of the mud, you’ll get stuck. Box
jumps are great for training your quick twitch explosive muscles.

Ab Drags:
You’re going to be dirty and your core will be challenged. You can’t do
anything about the mud, but plank
crawls will help prepare your core!

Nose
Bleed Nets:The rope net is your
ally and enemy at the same time. Becoming friends with rope
climbs beforehand will keep you on their good side.

Ranger
Bars: Just as challenging as Ab Drags, only this time, you’re upside down...and
on a pole.CrossFit’s wall
walks work your whole body and help with the inversion thing many people
struggle with.

Down-n-Outs:Getting out is the tricky part, but overhead lunges will teach
you to take long and strong strides up and out.

Twisted
Fences: The key is to jump and pull yourself over as quickly as
possible.Jumping
pull ups will have you sliding down the other side with ease.

Tirefield:
This obstacle has been designed to trip you up when you’re tired. Bar-facing
burpees will have you ready to get back up in case you meet the rubber.

Mt.
Ruckmore: The pièce de résistance of the Ruckus course—Mt. Ruckmore!When you combine all the previous movements
together, Mt. Ruckmore will be child's play.Feel free to slide your chiseled body all the way down its slope and
celebrate!

CrossFit is a dynamite way to start your Ruckus
training. Combined with a few runs and
jogs throughout the week, you’ll be in tip-top shape for Ruckus. With proper training, both mentally and
physically, the Ruckus course (or any other mud run for that matter) will feel
like another day at the playground...only slightly muddier!

Tuesday, April 9, 2013

When
training, we get to choose which terrain to run on. Oftentimes, it can be
tempting to choose whichever terrain is the smoothest and flattest of our
available options (i.e. our friendly concrete sidewalks). But when it comes to obstacle
races, most cover a variety of terrain throughout the competition. In order to
fully prepare for and enhance the potential for success, your training needs to
mimic the potential terrains you will encounter during any race. So let’s break
down potential terrains:

Grass

Grass
has more shock absorbency than concrete or dirt, meaning
that your feet take less of a pounding during your run. More shock absorbency
also means less “bounce” while running, which means you won’t run as fast on
grass compared to a more solid surface. Grass can be fun to run on, but it’s
also important to watch out for holes or changes in terrain that can be hidden
by the grass. A sprained, twisted or even broken ankle is a devastating injury
around race time!

Concrete

Concrete
is far-and-away the most common surface runners choose to train on. But
remember that concrete, for all its accessibility, can have detrimental effects
in the long-term. Extensive research shows that extended running on
concrete surfaces can lead to serious issues which impede a runner’s ability to
perform at the level they desire. The hardness of the surface provides
repetitive, unforgiving shocks to the foot which can affect the entire body.
While concrete is certainly a viable option for training, it should be balanced
out with other terrains.

Dirt

Dirt trails
provide the happy middle between concrete and grass,
providing just enough shock absorbency to reduce impact on the feet, while maintaining
enough hardness to allow runners to keep pace. When you’re running a lot during
training, it’s important to choose a surface that provides this level of “give”
because long-term exposure to unforgiving surfaces will take a toll on bones,
joints, tendons and muscles. Additionally, running on trails provides a way to
interact with nature in an established way without having to worry about
twisting ankles (dirt can’t hide holes the way grass can).

Mud

Finally,
perhaps the most difficult “terrain” to run on (or in, for that matter) is
mud. Obviously, mud (like what you’ll
encounter during our Down-n-Outs) is known to slow runners down
tremendously. What’s our best tip for
running through mud? Tie your shoes
tight and use the power that your legs have to wade your way through murky
water and slippery mud. We recommend being
cautious though—mud can trip you up pretty quickly and could lead to a mud run injury. Be safe and have fun when it comes to running
on (and through) mud—even when training!

Training
for a race, event or competition means more than running on the same surface
every day until the big day arrives. Put a lot of thought into your training so
you can not only preserve your body, but so you can also gain exposure to a
variety of terrains. That way, you’ll be fully prepared for whatever comes your
way!

Thursday, April 4, 2013

One
word comes up a lot when we talk to people about Ruckus: fear. So many people
we interact with at our mud runs open up about how they were so hesitant to
participate because they were afraid.
But after completing the obstacle course, they feel empowered, strong
and brave. In other words, they realize who they’ve always been beneath all the
fear.

What is fear?

Fear
can take many forms, whether that’s a quiet voice that eats away at
self-confidence or a debilitating shout that cripples our sense of possibility.
We’re often tempted to avoid our
fear triggers
at all costs, when in reality, consistent avoidance of fear gives our fear more
power over us.

Am I alone in my fear?

When it
comes to Kansas City Ruckus, we’re no stranger to the fears people feel – fear
of failure, fear of injury, fear of looking silly, even fear of heights—because
these are common fears. The important thing to remember about fear is that by
no means are you ever the only person feeling what you’re feeling. Odds are every single person at the starting line is facing large and small fears too,
and their fears are probably very similar to your own.

Why should I face my fears?

Left
unchecked, fear can dominate your mindset and limit your possibilities. Facing fear is hard to do, but necessary to
live a truly boundless life. The unknown wasn’t meant to be unknown forever,
and it’s our job to take the risk of doing new things so we may expand our
world. Facing fears allows us to see new ventures as opportunities and not
obligation. And, most importantly, facing our fears means finding out what
we’re truly made of—and we’ll often be surprised by the results! We can do more
than we think, and facing fears ensures we aren’t selling ourselves short.

Just remember—fear
is normal, you are not alone in feeling it, but you should do everything you
can to face it. That’s why we created Ruckus in the first place. We want to see
people living their lives to the fullest, unhindered by fear. We hope you’ll
join us for the wild adventure!

Tuesday, April 2, 2013

The
week is finally here! Ruckus Kansas City
is only a few days away, and hopefully you are as excited as we are.

Sign up! Wednesday night at
midnight is the deadline to sign
up for Ruckus Kansas City, so first and foremost, make sure you have your
heat time set up. Then you are all set
for the big day Saturday!

Arrive on time! The Ruckus KC mud
obstacle course is located at the Valley
Speedway in Grain Valley, MO. Make
sure to give yourself plenty of time to arrive well before your race, as there
may be traffic. Also, parking is $10 per
vehicle, so we recommend carpooling.

Check in! Once you have arrived, check-in with a
photo I.D. one hour before race time and receive your pre-race
information. There are three different
levels of course difficulty (Challenge, Heater and Mini), along with divisions
for Men’s Open, Men’s Master (45+), Women’s Open and Women’s Master (45+). Be sure to show up for the correct one – we
don’t want anyone accidentally competing in the 4-mile race instead of the
2-mile (yikes!).

Dress appropriately! You will be running, crawling and climbing
through some challenging terrain, so we suggest wearing comfortable clothing
you wouldn’t mind dirtying. Previous
participants have also suggested wearing pants, gloves and even costumes for some
great photo-ops.

Celebrate! Stick around after
the race for some great food and adult beverages (for those of age, of course). Saturday is going to be a fun, challenging
and memorable day for everyone involved.
Don’t miss out on the excitement and entertainment that is Ruckus Kansas
City!

A few weeks ago, we asked our Facebook fans to change their
cover photo to our own Ruckus image to enter to win a free ticket to Ruckus
Kansas City on April 6. After many of
you entered to win, we drew five names from a hat to determine the winners.

Congratulations to the following RuckStars! You’ve won a ticket to Ruckus Kansas City
2013!

Christina King

Billy Stuecken

Kristin Jay

Brad Lynn

Aaron Helton

Did you miss out on the opportunity to win? Don’t worry!
We will have many other opportunities to win free tickets to all of our
Ruckus events. Just keep up with us on Facebook to learn more!

Thursday, March 28, 2013

We love our RuckStars...especially our Mini RuckStars! To kick off our Ruckus Kansas City event, we are hosting a highly visual Ruckus Mini to promote healthy active living in the Kansas City area.

An
estimated 300 Kansas City-area youth from local the Boys & Girls Clubs
will participate in the most exhilarating yet rewarding opportunity to “give it
their all” in the Mini Ruckus obstacle course time trial. With more than 25
urban and suburban schools represented, the Ruckus Mini event is designed to
introduce youth to the fastest growing sporting event in the US with a mini
course of challenging, yet achievable, obstacles. The event will serve as a
backdrop to remind children of all ages the benefits of getting exercise,
eating right and most importantly, staying healthy while having fun!

This event starts at 1:00 PM on Friday, March 29 and ends at 3:00 PM. The Ruckus Mini will take place at 3831 E. 43rd Street in Kansas City, MO at the Boys & Girls Club of Greater Kansas City (Thornberry Unit).

Real racers
will do anything to get ahead of the competition. So other than show up to your race properly
stretched with weeks/months of training behind you, what can you do before
toeing the line?

How about
making sure that your energy fuel level is on full! We recommend doing an
old-fashioned carbo-load before your Ruckus race; just make sure you do it the
right way.

What foods should I eat for a
carbo-load?

So what
exactly is the right way? Just because
something has carbohydrates in it, doesn’t make it a solid pre-race snack. So we don’t advice you to scarf down a big
plate of fettuccine alfredo as you get out of your car. You want to make sure that the foods are easy
to digest, otherwise that pasta might come back up in the Mud Garden or one of
the other awesome challenges on
the course. And your puke is not a fun
or fair obstacle for the other competitors.

Instead,
grab a more suitable carb-heavy option, which is great for breakfast before
those morning and early afternoon wave
times. Some of these healthy options
include oatmeal, pancakes, waffles, yogurt and juice.

Most
carbohydrate research out there is based on performance in half- or
full-marathons, whereas Ruckus is just between 2 and 4 miles. But marathons don’t have fences, swings,
ropes, and other energy-consuming hurdles.
So we advise you to prep accordingly, because you will expend just about
all of that energy.

Your pre-race meal plan

Let’s plan
ahead by a full day to make sure your body is physically and nutritionally
prepared for battle. In addition to the
three main meals, competitors should also indulge in a morning and afternoon
snack. As described on RunnersWorld,
portions are a key to success.

For example,
breakfast could include 1 bagel with 2 tablespoons of strawberry jam, lunch
features 1 large baked potato with ¼ cup salsa and dinner’s main course is 1
chicken burrito with rice, corn salsa and black beans. Of course, each meal has additional parts,
ranging from 8 ounces of orange juice to 1 sourdough roll to 1 2-ounce bag of
Swedish Fish.

So follow
these helpful hints on pre-race rations and the Ruckus finish line will be
there sooner than you thought. Or don’t
listen to us—and you may turn out like this guy. The choice is yours.

Tuesday, March 26, 2013

Training for running events like Ruckus can be challenging. And sometimes it’s nice to have a coach,
workout buddy or motivator to help you push yourself to train a few times a
week. Unfortunately, many of us do not
have coaches or personal trainers to help us keep track of our progress. But we do have accessibility to many mobile
apps, online tools and new gadgets that can help us get in tip-top shape for
Ruckus!

In order to keep your momentum going before and after any
mud run, we’ve compiled a list of the best running tools available. These tools
will help you keep track of your routes, your times, your speed and more.

1. MapMyRun

MapMyRun is a great tool for tracking
your running routes. You can trace a new route on a map to see how long your
run will be or you can search for pre-existing routes in the program. In
addition to being able to map routes, there are also running groups, nutrition
information and even training plans. If you’re looking to learn more about the
world around you while keeping track of your regimen, this is a good place to
start. Cost: Free for basic, $2.99 on
iOS, Android and Blackberry.

2. Garmin Forerunner

Based in Olathe, Kansas, Garmin changed the navigation
industry by creating affordable technology for everyday people. In addition to
a slew of other innovation areas, Garmin has created the Forerunner,
a watch that allows you to record your distance, time and pace as you run.
Additionally, Forerunner allows you to monitor your heart rate. The strength of
Garmin’s navigation ensures that you will always have signal and consistent
data. Cost: Starting at $152 on Amazon.

3. Couch to 5K

Couch to 5K is designed for beginners who don’t know where to start
when it comes to running. The application includes a rigid training program
that, if followed, will prepare you to run a 5K. Integrating motivational talks
with custom music preferences, this application also gives users a discount on
local 5K races once they are ready to race. This is a great application to
share with friends who are interested in getting active but don’t know where to
start. The Couch to 5K structure
inspires self-discipline and dedication. Cost:
$1.99, available for iOS and Android.

4. Zombies, Run!

Sometimes running away from something can be just as
motivating as running toward a finish line. If you’re willing to suspend
disbelief for a while and have fun doing it, Zombies,
Run! will
create a unique running experience for you. Choose from over 40 storylines
(“Hundreds of lives are counting on you. You’ve got to help your base rebuild
from the ruins of civilization by collecting critical supplies while avoiding
roving zombie hordes.”), choose your playlist, and while you run, your music
will integrate with story elements to provide a unique running experience. Zombies, Run! is a great app if you’re
training for a 5K, 10K, mud run or even an obstacle course like The Walking Dead Escape. Cost: $7.99 on iOS,
Android and Windows.

5. Ghost Race

One of the most motivating forces is the idea of beating
ourselves. Ghost Race will keep track of all your
data and provide you with graphical representations of your progress in beating
yourself. If you are curious about where you are in your run but don’t want to
stop to look at your device, you can set up Ghost Race to give audio cues for
status updates. Knowing you are beating your personal best is a satisfying
feeling and Ghost Race will help you do so with clarity.Cost: Free for Lite version, $.99 Pro
version available for iOS and Android.

There are many applications, tools and gadgets available for
runners these days. What’s more important than finding just the right
application is that you remain dedicated to working hard and continue to grow
as a runner, which we are confident you will do!

Thursday, March 21, 2013

Ever
been to a regular 5K, half- or full-marathon, but not competed? Yeah, it’s not that fun. You probably just stood on the side of a city
street as racers passed you with looks of defeat on their faces. At Ruckus,
we think the experience should be just as fun for the spectators as it is for
our RuckStars.

Back
to those repetitive road races – we’re guessing you went to a spot on the
course, saw your friend or family member pass by, then moved to one or two
other spots to watch them momentarily pass again. We know you want to watch your loved ones
struggle up some of our daunting
obstacles, so we make nearly the entire course visible to spectators. Beforehand, you can decide if you want to see
them crawl through mud pits, climb up and over walls or tackle countless other
challenges.

Plus,
once your runner’s heat is over and you’ve had your fill of watching them get
extra messy, you will have the chance to experience the great Ruckus atmosphere
with all of the competitors (although you won’t be as muddy!). The spectator area at Ruckus also features a
health and fitness expo, a beer garden and food trucks – the recipe to an
awesome Saturday whether you’re running or just watching.

Be
sure to reserve
your spectator pass online for only $10 and be a part of the fun and exciting
atmosphere at Ruckus (children under the age of 10 and registered participants do not have to purchase a spectator pass). Or we guess you
could stand on the street during your husband’s regular 5K and hand him water
as he drenches you in sweat. It’s up to
you.

Tuesday, March 19, 2013

Unfortunately,
participating in any sporting event runs you the risk of injury, and mud runs
are no exception! We stress the importance of having a great time at Ruckus,
but just as important is being safe. We
encourage all competitors to be weary of some possible injuries that may also
result from a mud run (and we will give you tips on how to prevent them,
too!):

1. Heat-related injuries

As
you know, Ruckus comes to Kansas
City on April 6. Spring season will
be in full force and there is always the chance for a summer-like scorcher
(especially with the unpredictable weather in the Midwest!). Additionally, our Ruckus races will be held
in the middle of summer in both Boston (June 15 & 16) and Pittsburgh (July
13). Being fully hydrated and nourished
before, during and after the mud race is absolutely crucial. More important than stretching or a few
pre-race striders is ensuring that your body has the necessary nutrients to
take on some daunting obstacles. So make
sure you show up to Ruckus ready for battle, armed with the essentials: water,
sports drinks and of course, bananas
(but we will provide you with that too!).

2. Sprained ankles

During
the Ruckus run, you will use just about every muscle, bone and tendon in your
body. But your feet and legs are still
as important as they would be in a road race.
Ankles can sprain easily on something as miniscule as one awkward step;
so when running on so many different terrains, solid ground is not always a
given. We recommend maintaining focus on
the people and space around you, keeping an eye on uneven ground, as well as
other competitor’s feet. And make sure
you train
before Ruckus. If your feet, legs
and ankles aren’t strong enough for competition, you run a greater risk of
getting injured.

3. Random cuts and bruises

Do
yourself a favor and stop by the drug store on the way to Ruckus and pick up a
pack of Band-Aids. Sorry folks, but
you’re probably going to get a few boo-boos along the way (especially if you’re
tackling the obstacles as hard as you can!).
If you don’t get a few cuts and bruises, then you probably skipped a few
of the challenges we offer (which is still okay). With more than 20 fun and difficult obstacles, Ruckus might leave you
with a few stories to tell at the water cooler at work on Monday. Remember: cuts and bruises fade, your Ruckus
accomplishment will last a lifetime.

4. Rope burn and splinters

We
know that the word “race” usually implies an emphasis on your lower body, but
if you haven’t yet realized that Ruckus is no ordinary race, then it’s time to
start catching on. Your upper body is
going to be just as sore the next day! You
will be challenged to pull yourself over eight-foot walls, climb over twisted
fences and swing rope-to-rope like Tarzan.
Unless your hands are already calloused, then prepare for a few
discolored digits. But we guarantee you
won’t notice any of that before you start enjoying some adult beverages
post-race. To avoid any rope burn or
splinters, we recommend wearing padded
gloves (like fingerless weight lifting gloves) during the race.

5. Damaged egos

Hopefully by now you have
talked some family, friends and co-workers into signing up and competing as a team. With this friendly competition undoubtedly
comes a little extra something on the line.
We want each RuckStar to leave it all out on the course, but make sure
you save a little extra something for that last kick before the finish line,
otherwise your boss or older sibling (or even worse...younger) might pass
you. You may still walk away with a
medal, but he or she will also walk away with a year’s worth of bragging rights…and
neither ice nor Ibuprofen can heal that!
How can you avoid a damaged ego?
Start training NOW!!

Saturday, March 16, 2013

Try
not to be too discouraged by the name of this obstacle—down-n-outs! It’s one of
the many aspects that make Ruckus
so much more unique (and fun if you ask us) than all those other races.

On
some of our obstacles, you’ll need to sprint.
On others, you’ll need to climb.
On some, you’ll need to crawl.
But in the pesky Down-n-Outs section of our race, you’ll be doing a
little bit of everything.

As
we like to say, getting down into the
mud is the easy part. But getting out of these craters is where champions
are made. We figured that you could keep
a few tips in the back of your mind if you happen to get stuck in the Ruckus
Down-n-Outs:

Enter the Terrain

The
first part is simply entering the challenging terrain. The switch from running on grass to a giant
mud pit can be quite a shocking change—especially if you’ve been practicing
running on pavement and not on grass or mud.
Once you approach the Down-n-Outs, pick up your speed a little bit. You want to go into the obstacle with
momentum, so the mud is not overwhelming at first. Power into this one!

Crawl on all Fours

Once
you’ve gotten your shoes a little dirtier, be prepared to rub a little mud on
your hands and knees as well. There is
absolutely no shame in crawling on all fours, like you did as a three-month
old. In fact, we recommend it. When faced with mud up to your knees, you’ll
need all the strength you can gather to push forward.

Climb Your Heart
Out

Soon
enough, you’ll be able to see light at the end of the tunnel, or the grass at
the end of the mud. That’s when you know
you are almost at the “out.” This phase
is all about climbing. Your lower body
has been taxed throughout the race, now this is a chance to show off that upper
body strength you’ve been working on!
Give everything you have to pull yourself out of the pit. And if you aren’t able, luckily you were
smart enough to sign up
with your team
of friends, family and co-workers who will help lift you out of that muddy
mess!

So
follow these tips and the Down-n-Outs will be a breeze. Or don’t, and you’ll look like this!

Wednesday, March 13, 2013

We
are less than one month away from the Kansas City Ruckus mud run (and we’re expecting the
10:00am and 11:00am waves to sell out this week!) This is an exciting and important time for
everyone involved in Ruckus. While one month may seem like a while, it will go
by fast! It’s important to maintain strong consistency with your training in
order to achieve the mud run goal you’ve been working toward (and maybe even
surpass it!).

So
whether you’re a veteran runner or a first-time participant in a mud run, these
helpful tips will ensure your success:

1.Step up your training.When
runners are training for a marathon, they begin their hardest
workouts a month before the big race. Training for the Ruckus, or any mud
obstacle course for that matter, is no different. Begin your longest, hardest
workouts now to make sure your body is totally prepared for the mud run. If
you’ve been running three miles a day to train, start running four. That extra
push will put you over the competitive edge.

2.Get your gear in order.Now
is the time to take a full inventory of all your gear for the mud run. Leave
nothing unaccounted for. This is important to do especially if you are ordering
specific types of shoes or clothing that are only
available online (this will ensure that ample time is allotted for shipping).
It would be really disappointing to have a key piece of gear missing on race
day. (Another helpful tip: don’t wear brand new shoes on race-day whether
you’re in a mud run or a regular race.
First are foremost, you don’t want to ruin them. And secondly, without breaking in your shoes
properly, you could damage your feet with blisters and calluses.)

3.Beat yourself.If
you’re participating in Ruckus, odds are you love the idea of being the best version of yourself you can be. If you haven’t already
been keeping track of your mile-times, pace and intervals, do so now. One month
out from the mud run, track how long your runs are taking you and aim to
improve by a few seconds each time. When it comes time to participate in mud
run, a few seconds can make or break a runner winning a heat. MapMyRUN has excellent tools to help you
track your routes, progress and times. Set out to beat yourself!

4.Rest up.The
month before an event like Ruckus can lead to lack of sleep (perhaps you lay
awake visualizing crossing the finish line!). However, research shows that lack of sleep can severely
impair your physical capabilities. Sleep deprivation also takes a while to
recover from, so sleeping a lot a couple of day before Ruckus won’t do you much
good. Instead, reorient your life to match a healthy sleep schedule. You’ll be
much better off for it in the long run – not just for Ruckus, but in general.

5.Revel in your impending glory.You
are so close! You have taken a bold risk by stepping outside of your comfort zone and you have prepared for quite
some time. Now it is time to enjoy the fruits of your labor. Push through and
achieve the dream you’ve been looking forward to! In a month, we’ll be
applauding you as you reach the finish line. For now, we’re applauding you as
you approach the starting line. Let’s do this!Have tips on how you're training for Ruckus? Want to share your training experience with us? Have an incredible Ruckus training story? Share it on Facebook!

Tuesday, March 12, 2013

Once
you have sorted out the pre-competition details such as a clever team
name and in which race you will compete, your focus should turn to the
Ruckus course itself. With April 6th
and Kansas City’s event
rapidly approaching, we encourage our participants to have an idea of how they
will attack the race. We’re here to give
you a few tips on how to pace yourself during this unique running
experience—the mud obstacle course:

Have a goal in mind before the race. First and foremost, Ruckus is about
enjoying a fun and unique style of exercise. But we also understand and encourage our
runners to push themselves to the best of their abilities. Knowing your pace
beforehand can be crucial. So
before you toe the starting line, try to have an idea of a time or
position at which you hope to finish.
If you have partaken in a Ruckus before, try to beat your previous
time. Or maybe you want to try to
finish in the top half of your starting wave. Regardless, go into the race with a goal!

Run
with a partner, or a few. This
is more of a personal preference, but if you are in the business of
maintaining a steady pace, competing alongside a friend, family member or
co-worker is a great way to not get ahead of yourself. It’s crucial to plan ahead and make sure
that you will be in the same
wave as your teammate; otherwise your day might be ruined!

Don’t start too fast. We can tell you right now that your adrenaline
will be pumping as your grouping heads for that first obstacle. But don’t get ahead of yourself! There are more than 20 obstacles looming
ahead of you. Stay within your
limits, especially if you are attempting the four-mile Challenge
race. The first quarter-mile of the
course is not going to make or break your final time and placement, but if
you don’t have any energy left with half of the race left, it’s a whole
different story.

Pick which obstacles you really want
to attack. With countless challenging obstacles
littered throughout the race, you probably aren’t going to be able to give
100% on all of them. After exploring the course, make
sure you have an idea of which obstacles you can attack full speed ahead. If you think you are upper-body strong,
then go after the Nose Bleed Nets and Gr8 Walls of Ruckus. If you rely more on your speed and
agility, then attack the Down-n-Outs and Tirefield. Either way, try to push yourself on at
least a few of the obstacles!

There is no pace at the end of the
race. Plain and simple—give it everything
you’ve got once you start sniffing that finish line. You should be proud of yourself for
having come out to exercise on a Saturday in the first place, but you
should really make it worth your while and sprint the end. You have the rest of the weekend to
relax. This is a perfect chance to
earn some bragging rights over your running partner!

The
way you run your Ruckus race is totally in your hands. We just suggest you have an approach in
mind. We don’t want to find you taking a
nap in the Mud Garden mid-way through the race!
So pace yourself and you’ll be a RuckStar.